Oils and proteins Flashcards
Why are Omega 3 and Omega 6 named that way and what type of oils are they?
These are polyunsaturated fats and Omega 3 has a double bond 3 carbons from the end and Omega 6 has a double bond 6 carbons from the end
What are the 3 types of Omega 3 oils and where do we get them from?
ALA a-linilenic acid is from flax seeds, walnuts and green leafy veg
EPA and DHA are in oily fish
What are the 3 types of Omega 6 oils and where do we get them from?
LA linolenic acid from sunflower seeds
GLA gamma linolenic acid from evening primrose oil
AAarachidonic acid from meat, dairy, eggs
Why do we need a balance of Omega 3 and 6?
Because Omega 6 is high in western diet and can be inflammatory, Omega 3 is anti-inflammatory
What are the 6 functions of EFAs?
fluidity and structure of cell membrane joint lubrication make haemoglobin generates electric current to maintain regular heart rate balance immune system transports cholesterol supports production of digestive enzymes
How do you store oils to prevents free radicals?
Oils are damagesd by light, heat and oxygen so store in cool, dark place sealed, preferably in glass bottle
How do fats move around the body more easily?
They attach to a protein to become lipoproteins LDL and HDL
What is the purpose of LDL?
LDL moves cholesterol from the liver to the cells
What is the purpose of HDL?
HDL collects cholesterol from cells and brings int back to liver.
What happens if there’s too much LDL and not enough HDL?
This inbalance means that cholesterol cannot be transported back to the liver and too much circulating in the body.
What are steroids?
Lipids made from cholesterol used to make hormones such as oestrogen, testosterone and cortisol
What are the building blocks for proteins?
Amino acids
How many amino acids does the body need?
20
What 4 elements can be found in proteins?
Carbon, Hydrogen, Nitrogen and Oxygen
What is formed when amino acids join togethr?
Peptides
Name a dipeptide and whether this is beneficial or harmful
aspartame, it’s a neurotoxin and harmful
Name a tripeptide and name the 3 amino acids it contains
Glutathione - power antioxidant contains L-cysteine, L-glutamate and Glycine
How can you boost your L-cysteine levels?
Eat eggs, legumes and sunflower seeds
What are the 10 functions of proteins? Think suffix -in
Tissue structure - collagen Immunity (antibodies) Hormones (insulin) Movement (actin and mysin) Alternative energy source (not efficient) storage molecules (ferritin) Carrier molecules (haemoglobin) Fluid balance (albumin) Clotting factors
Name 5 proteins
Albumin Insulin Ferritin Haemoglobin Collagen Actin Mysin
What is denaturation?
When the 3d structure of the protein unfolds and can’t function properly
How does denaturation occur?
heat (egg whites)
heavy metals - use coriander and chorella to remove metals from the body
What is gene expression?
The body’s ability to copy a gene and make new protein
What can positively influence gene expression?
metabolites of Vit A, Vit D, EFAs, zinc and fibre
What can negatively influence gene expression?
An acidic, glucose reich, anaerobic environment caused by lack of oxygen (exercise), stress, processed foods, drugs and radiation
What would be the best environment for gene expression
Diet high in Vit A, Vit D, zinc, EFAs and fibre, plenty of exercise, fresh foods, no toxins, relaxation, no sugar
Which enzyme is required to turn B9 folate into a form for methylation and why is it important?
MTHFR - can lead to high levels of homocysteine linked with heart disease and dementia. Worth taking active methylfolate supplement if you have MTHFR mutation
As well as converting folate to methylfolate to metabolise homocycsteine, what else is methylation required for?
Removing metals like mercury from the body
